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Categories: Healthy eating, Main courses, Vegetarian

Tofu enchiladas

Tofu enchiladas
Robert Gauthier / Los Angeles Times

Enchiladas are a delicious dish ... one that can be loaded with fat. So in this recipe, I substituted high-protein tofu for the usual meat and used a reduced-fat or "light" cheese. Adding a bit of crumbled tofu to the ... Read more

Total time: 1 hour 15 minutes | Serves 8
  • 1 (12-ounce) carton extra-firm tofu
  • 1/2 teaspoon Mexican oregano
  • 1/4 cup chopped cilantro, divided
  • 1/2 teaspoon salt
  • 1 (28-ounce) can enchilada sauce
  • 8 (6-inch) white corn tortillas
  • 1 (15-ounce) can black beans, drained
  • 1/2 cup minced red onion
  • 1/2 cup light 4-cheese Mexican cheese
  • Shredded lettuce, low-fat sour cream, for garnish

Step 1Heat the oven to 400 degrees.

Step 2Drain any liquid from the tofu carton, then crumble the tofu. Place it on several layers of paper towels to drain. Pat the tofu with towels to remove excess moisture and let it drain about 15 minutes. Set aside 1/4 cup of the tofu.

Step 3Combine the remaining tofu, oregano, 2 tablespoons of cilantro and the salt in a bowl.

Step 4Heat the enchilada sauce in skillet until hot. Dip the tortillas, one at a time, into the sauce to lightly coat both sides. Spoon about 3 tablespoons of tofu down the center of the tortilla, then top the tofu with about 2 tablespoons of beans. Sprinkle with 1 tablespoon of red onion.

Step 5Roll up the tortilla and place it seam-side down in a 9-inch square baking dish. Repeat with the remaining tortillas.

Step 6Pour the remaining enchilada sauce over the top of the tortillas. Sprinkle them with the reserved crumbled tofu, then the cheese. Bake the enchiladas until the sauce is hot and bubbly, 20 to 25 minutes. Sprinkle the enchiladas with the remaining cilantro. Serve each on top of some lettuce and dolloped with a little sour cream.

Each enchilada:
237 calories; 587 mg sodium; 2 mg cholesterol; 6 grams fat; 1 gram saturated fat; 35 grams carbohydrates; 13 grams protein; 7.51 grams fiber.
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